Week 2 of 18

Block 1, Week 2

Day 1 (Wednesday, 2/23/11)

Bench
4x195
3x205
2x215
4x215
3x230
2x2x247.5 (90%, misload + 2.5)

Squat
1x5x250 (50%)
2x4x295 (60%)
2x3x345 (70%)
5x2x395 (80%) [belted]

NG Pullups
5x5

Squat (no belt)
1x3x270 (55%)
1x3x320 (65%)
4x3x370 (75%)

Ab wheel
4x6

Supinated band pullaparts
5x10xmonster mini

Comments: Squats slowly but surely are coming along.  And bench went well.  When I first started Sheiko I was working off a 385 squat max and double squat sessions were fun, now that I'm working off a 110 pound higher max (495), I don't associate the same pleasant feelings with double sessions.



Day 2 (Friday, 2/25/11)

Deadlift
1x5x290 (50%)
2x4x345 (60%)
2x3x405 (70%)
5x2x460 (80%)

Bench
1x4x135
2x3x165
4x2x195 (70%)

Snatch grip Deadlift
5x225
5x5x285

Bogart Pulldowns
12x90
12x100
8x110
8x100

Dragon flags
4x5

Band Face Pulls
4x12xlight

Comments: I think my deadlift form right now is better than ever.  I have my hips a little higher and I am using the bar to pull myself into position forcing everything tight.  As for keeping my upper back locked in, I am finding it more productive to look straight ahead than look up . . . it seems easier to continue extending as I break the bar off the floor if I am not at "end range" extension at the start of the pull (note: Eriek Nickson is the best I have seen at this).

And a little rant: I'm going to stop writing "pause bench" in my log, because every time I bench now I pause it.  I got in the habit of writing pause bench when I was doing RTS and there were 10,000 variants of bench exercises including touch and go and soft touch bench.  So when I write bench, it means I am doing the competition exercise, not using some variation of the competition exercise.



Day 3 (Sunday, 2/27/11) 

Floor Press w/chains
5x165
5x165+25lb chains
5x165+50lb
5x165+75lb

Squat (no belt)
1x4x250 (50%)
1x4x295 (60%)
2x3x345 (70%)
6x3x370 (75%)

DB Bench w/4 sec. pause (neutral grip)
5x50
5x60
3x5x70

Squat (no belt)
1x3x270 (55%)
1x3x320 (65%)
4x2x370 (75%)

NG Pullups
6x3x+15lb

Reverse BB Curls
3x10x65

Comments: Floor presses were a bit harder than they should have been but Wednesday was a difficult day on bench.  Squats are finally coming back, handling the volume much better now.  Overall it was a good week.